If you want to know how to lose weight walking daily, I’ll explain in this article how this simple exercise can help you burn off more unwanted fat than doing intense cardio workouts 6 days a week. I actually didn’t even believe it at first until I began doing it myself.
Now, you may have already heard that there’s a magic number of steps you should walk daily in order to lose weight. That number is 10,000. Well, there is truth to that, and you’ll learn below why you should strive to hit that number daily for effective & sustainable weight loss.
I’m going to add a few more details to this article that revolve around nutrition as well, because the combination of walking daily and eating properly are what will truly supercharge your weight loss results.
So, let’s get to it.
Walk 10,000 Steps A Day
At first, I wasn’t sure how long it would take to walk 10,000 steps daily. I’d never really measured steps before. Luckily I’ve got MyNetDiary installed on my phone, and all I’ve got to do to track my steps is leave the phone in my pocket while I walk.
That app actually kills two birds with one stone. It tracks my steps as I walk, and it also measures my daily calories, which is imperative for weight loss. You’ll learn all about that in the final section of this article.
So, I’ve come to realize that in general, it takes me about 90 minutes to get 10,000 steps in each day. I know others who say it takes them about 60 – 70 minutes. It all depends on the pace of your walk. I know that can seem like a daunting task. I mean, you could watch a full-length movie in that same amount of time!
Well, here’s some good news. I’ve learned that I get about 2,000 steps in per day without even trying. So if I just hit around 8,000 steps on my own, the remaining steps come in naturally. After all, you’ve got to walk to the mailbox, to the car, and around your house. You’ve also got to walk the dog and run other errands, right?
All those steps add up and every single step counts. Something interesting that I recently learned is that you burn more calories walking at a slower pace than you do at a faster pace. The reason for this is that your muscles have to work harder with each step due to losing efficiency of motion from walking at a faster pace.
How Many Calories Do You Burn Walking 10,000 Steps?
In general, you burn about 400 – 500 calories for every 10,000 steps walked. But if you want to get an exact number, you can visit this article here to calculate your personal calorie burn.
The reason this is a sweet spot for calories burned is that anyone can start to notice some truly significant fat loss results by simply hitting those 10,000 steps each day. 400 – 500 calories burned daily equates to 2,800 – 3,500 per week.
That really adds up, and when you walk daily combined with eating at a calorie deficit, you’re truly equipped with everything you need to make some serious fat loss progress in a matter of a few months.
I personally lost 15 pounds and dropped 3% body fat when I switched from doing intense cardio workouts 6 days a week to simply walking daily.
Get Creative With Your Walks
I found many ways to get creative with my walks since I began hitting 10,000 steps a day. I was exploring all the streets and different routes in my neighborhood. After a few months of doing it, I was trying to find new ways to get my steps in, especially when the weather was getting worse.
So, one of the things I did was start walking to the grocery store and getting steps in through the aisles! Yeah, I know that sounds strange, but it was a change of scenery and I’d end up taking groceries home anyway.
It especially worked well during the winter when it was super cold. I came to realize that each aisle was 50 steps, and there were 10 aisles total. So, I could just walk through the store a few times and get 2,000 steps in easily.
Then I finally invested in a walking treadmill.
And that’s actually been a major game-changer for a few reasons. I walk at a slower pace on the treadmill than I do outside, which burns more calories anyway. The reason I walk slowly is that I attached a treadmill desk to the edge of my bed, where my treadmill is.
This allows me to work and walk at the same time, which kills two birds with one stone. I’ve come to realize that time flies and before I know it, 8,000 steps are out of the way, and I’ve gotten a lot of my work done as well.
Still, though, when the weather is really nice, I balance things out. I’ll spend some time on the walking treadmill, and head outside for a nice walk as well. I often break up my walks into chunks of 2 – 4 sessions spread out throughout the day.
There are so many different ways to do it. As long as you get those 10,000 steps in daily, you’re good to go. It really doesn’t matter how you choose to get them in.
Is Walking Better Than Traditional Cardio For Weight Loss?
It was certainly confusing to me at first, considering the fact that I’d done various intense cardio workouts throughout my life, from jogging daily to going to Kickboxing and Orange Theory classes.
I’ve gone through bouts of Beachbody workouts. A perfect example is Shaun T’s Insanity. If you’ve ever done that workout, you know how sweat-drenched you are by the time it’s over. It’s the most brutal home workout I’ve ever done.
Still, after years of jogging, cardio classes, and home workouts, I still never got into the ideal shape that I was looking for. Then I started walking. And the stubborn fat that I couldn’t get rid of for years just came off within a few months.
One of the reasons this happened is that when we do intense cardio workouts, they tend to make us ravenously hungry, and then we can easily overeat. That defeats the whole purpose of what we’re trying to accomplish.
Because walking is such a low-impact activity, it doesn’t cause this to happen and our appetite stays in check. Of course, the calorie deficit I followed was critical to the fat coming off, as you’ll learn in the section below.
Eat At A Calorie Deficit To Supercharge Your Fat Loss
I’ve saved the most important section for last. See, even though walking is the best fat burning cardio there is, you won’t notice weight loss if you don’t adhere to certain eating habits.
Now, there’s no need to diet, or restrict yourself of your favorite foods. I’ve come to learn over the years, that traditional diets do more harm than good. So, I adhere to a simple calorie deficit whenever I’m looking to cut fat. It’s reasonable and it allows you to continue to enjoy the foods you love.
I understand that the idea of counting calories is overwhelming to a lot of people, so I’ll leave some links below to help you out. It’s actually so much simpler to do than it seems on the surface.
The deficit I follow sets you up to lose approximately 4 – 5 pounds of pure fat monthly. Notice I didn’t say weight. I said fat. The reason I’m distinguishing between the two is that people who want to lose weight are actually looking to drop unwanted fat, and not muscle or bone density.
So, it’s important that when you eat at a calorie deficit, you also are hitting sufficient protein daily. This ensures that the weight coming off is pure fat.
All calculations can be found at this link here.
Once you have your calculations noted down, this article will show you step by step how to count calories seamlessly, using two simple tools. Whether you’re out at a restaurant, a friend’s house, or cooking at home, this guide will help you.
I want to stress that as long as you hit your calorie and protein intake each day, the rest of what you eat is up to you. If you want a slice of pizza or cake, it’s fine. I wouldn’t overdo it though either.
Just try to keep your choices healthy 80% of the time. That’s what I do, and it works very well for me. You will get into better shape and notice that fat loss is far more sustainable by eating at a calorie deficit than by restricting the very foods you love.
Walking For Weight Loss In Summary
So, that’s how to lose weight walking daily. It’s quite possibly the simplest, most enjoyable, and relaxing way to drop unwanted pounds of fat. Not to mention, walking is also a very heart-healthy exercise that has various other benefits to your overall well-being.
Make sure to hit your daily calories based on the calculations you did above, and you really are equipped to make some serious weight loss progress in the next 90 days.
I hope you found this article to be helpful. If you have any questions or comments at all, please let me know below and I’ll be more than happy to get back to you as soon as possible. Thank you so much for reading!